Stay ConnectedDr Ayan Panja puts health into context. A lifestyle medicine expert, author and family physician with over 25 years of experience, his unique blend of candour, perspective and knowledge make for a mind-expanding essential weekly bite-sized listen.
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Copyright: © Dr Ayan Panja
This is a topic close to my heart and is important to address for patients and medical staff.
Race is a sociological construct and differs from ancestry.
It has a surprising impact in medicine, both in terms of care and outcomes for patients. In addition racism
needs stamping out in the medical profession in all corners.
Prostate cancer risk in black men: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9826514/
Maternal mortality in black women during and after pregnancy : https://lordslibrary.parliament.uk/maternal-mortality-rates-in-the-black-community/#
South Asians and type 2 Diabetes: https://www.diabetes.org.uk/node/12895
Black people and stroke risk: https://www.healthline.com/health/stroke/why-do-african-americans-have-a-greater-stroke-risk
James Sims: https://www.history.com/news/the-father-of-modern-gynecology-performed-shocking-experiments-on-slaves
Abuse during COVID: https://www.phc.ox.ac.uk/about/staff-stories/racist-abuse-against-asians-during-the-covid-19-pandemic
Head injuries and race in sport: https://apnews.com/article/health-nfl-race-and-ethnicity-sports-066d9fd6bd85f5b5023207467701fde4#
Dr Arora and the GMC: https://www.bmj.com/content/379/bmj.o2619
Beta Thalassemia: https://www.hopkinsmedicine.org/health/conditions-and-diseases/beta-thalassemia
Tay-Sachs Disease: https://www.nhs.uk/conditions/tay-sachs-disease/
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Breathing is a basic function we all need in order to survive
but doing it correctly can have benefits to our health and the opposite is true -
breathing in a sub-optimal way can pre-dispose to certain illnesses.
Mouth breathing - could it predispose to allergies, asthma and impaired immunity?: https://www.sciencefocus.com/the-human-body/mouth-breathing
Nasal breathing benefits: https://journals.physiology.org/doi/full/10.1152/ajpregu.00148.2023?utm_source=AJPRegu&utm_medium=PressRelease&utm_campaign=1.17.2024
Breathing and stress: https://www.news-medical.net/news/20230113/Review-and-meta-analysis-suggests-breathwork-may-be-effective-for-improving-stress-and-mental-health.aspx
Jamie Clements, breath coach: https://thebreathspace.co.uk/breathe-with-me
Test your own breathing: https://www.thebreatheffect.com/test-your-breath/
Smoking and breathing techniques: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7064378/#
Sleep apnoea awareness: https://my.clevelandclinic.org/health/diseases/8718-sleep-apnea
THE HEALTH FIX: https://amzn.eu/d/5D6lJlm
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We know that how we live affects how we age, and in this episode, rather than focusing on longevity per se,
I look at the biology of ageing and how we can adopt simple daily habits to positively affect the factors that age us.
I also talk about my Health Loop and your 'typical day’ to help lay out your unique needs for a lifestyle prescription.
Links:
The fear of ageing: https://www.forbes.com/health/medicare/fear-of-aging-survey/
Causes of death by country: https://ourworldindata.org/data-insights/whats-the-leading-cause-of-death-in-each-country
Telomere length: https://learn.genetics.utah.edu/content/basics/telomeres/
Telomere length and habits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316700/
Epigenetics basics: https://www.psychologytoday.com/gb/basics/epigenetics
DNA methylation: https://www.whatisepigenetics.com/dna-methylation/
Proteostasis - how our bodies handle and house protein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539002/
Mitochondirlal dysfunction: https://www.nature.com/articles/s41392-024-01839-8
Stem cells: https://www.mayoclinic.org/tests-procedures/bone-marrow-transplant/in-depth/stem-cells/art-20048117#
Dr Michael Mosley’s Just One Thing: https://www.bbc.co.uk/programmes/p09by3yy/episodes/downloads
Standing desks: https://www.bbc.co.uk/news/uk-45819203
Healthy anger: https://www.psychologytoday.com/gb/blog/overcoming-destructive-anger/201608/what-constitutes-healthy-anger
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
Protein and ageing: https://www.healthline.com/health-news/high-protein-fewer-calories-safest-way-for-older-people-to-lose-weight
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In this episode I answer some of the many questions that land in my inbox.
I tackle both common and interesting questions from listeners over the last year or so. There’s something
for everyone here and remember to cross reference with other episodes!
Intermittent fasting (review article): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10005873/
Hypoglycaemia: https://www.nhsinform.scot/illnesses-and-conditions/blood-and-lymph/hypoglycaemia-low-blood-sugar/#
Elimination diets: https://www.healthline.com/nutrition/elimination-diet
Hypothyroidism: https://www.healthline.com/health/hypothyroidism/symptoms-treatments-more#symptoms
Hashimoto’s Disease and gluten (a meta-analysis): https://pubmed.ncbi.nlm.nih.gov/37554764/
Problems with T4 to T3 conversion: https://www.uchicagomedicine.org/forefront/biological-sciences-articles/2018/november/genetic-flaw-causes-problems-for-many-with-hypothyroidism
The Galleri-trial: https://www.nhs-galleri.org/
The Health Fix: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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Sight is one of our special senses. At least 2.2 billion people have some kind of visual impairment.
In this episode I look at common eye presentations, why they occur and how we can prevent them.
Trachoma - a leading cause of preventable blindness: https://www.who.int/news-room/fact-sheets/detail/trachoma
Glaucoma: https://www.mayoclinic.org/diseases-conditions/glaucoma/symptoms-causes/syc-20372839
Cataracts: https://www.rnib.org.uk/your-eyes/eye-conditions-az/cataracts/
Retinopathy: https://www.aao.org/eye-health/diseases/what-is-diabetic-retinopathy
Dry eyes: https://www.rnib.org.uk/your-eyes/eye-conditions-az/dry-eye/
Diet and supplements for eyes: https://www.medicalnewstoday.com/articles/321226
Lutein: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164534/
Free radicals: https://www.medicalnewstoday.com/articles/318652
AMD: https://www.hopkinsmedicine.org/health/conditions-and-diseases/agerelated-macular-degeneration-amd
Blue light: https://www.youtube.com/watch?v=32F24gboCac
Eye strain: https://www.mayoclinic.org/diseases-conditions/eyestrain/symptoms-causes/syc-20372397
OCT test: https://eyeguru.org/essentials/interpreting-octs/
Blocked tear duct - common in babies: https://www.mountsinai.org/health-library/diseases-conditions/blocked-tear-duct
Please nominate me for The British Podcast Awards: https://www.britishpodcastawards.com/voting
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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B12 deficiency affects up to 20% of people over the age of 60. It is often left undiagnosed but can present
in many ways. In this episode I look at the nuance involved in making the diagnosis and treating it appropriately
so that people do not come to harm.
NICE guidance: https://www.nice.org.uk/guidance/ng239
B vitamins: https://www.healthline.com/health/food-nutrition/vitamin-b-complex#What-is-vitamin-B-complex?
Dr Casimir Funk: https://www.newscientist.com/article/2418743-casimir-funk-the-scientist-who-gave-us-the-word-vitamin/
Beri-beri (B1 deficiency): https://medlineplus.gov/ency/article/000339.htm
Pernicious anaemia: https://www.healthline.com/health/pernicious-anemia
B12 food sources: https://www.medicalnewstoday.com/articles/vitamin-b12-foods
Drugs that affect B12: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6054240/
Thyroid eye disease: https://my.clevelandclinic.org/health/diseases/17558-thyroid-eye-disease
MMA testing: https://labtestsonline.org.uk/tests/methylmalonic-acid
Active B12: https://www.nice.org.uk/advice/mib40/chapter/introduction
A decent explanation of methylation and why not all types of B12 and folate are the same for all: https://drkellymccann.com/beginners-guide-to-methylation-and-b-vitamins/
Caution with B12/folate fortified foods if you have a methylation issue as they can be in the wrong form: https://zoe.com/learn/fortified-foods#
Sublingual B12 vs oral vs infection: https://link.springer.com/article/10.1007/s11845-023-03602-4#
THE HEALTH FIX - the best health book in the world?! https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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Biohacking is essentially optimising your biology to improve your health and longevity. It was popularised in Silicon Valley by the tech community and is now, and is a market that is growing by about 10% a year. But is it worth it and more importantly is it safe?
Silicon Valley and biohacking: https://www.theneweconomy.com/strategy/biohacking-the-controversial-trend-thats-taking-over-silicon-valley
A summary of biohacking: https://www.medicalnewstoday.com/articles/biohacking
Vitamin D VDR mutation: https://medlineplus.gov/download/genetics/gene/vdr.pdf
Oura ring - a view: https://www.digitaltrends.com/mobile/i-want-to-love-the-oura-ring-but-i-cant/
Biohacker extraordinaire: https://www.theguardian.com/science/2018/sep/21/extreme-biohacking-tech-guru-who-spent-250000-trying-to-live-for-ever-serge-faguet
Heart-rate variability: https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789
What are infrared saunas?: https://www.theguardian.com/lifeandstyle/2022/nov/04/sweat-equity-infrared-saunas-are-suddenly-everywhere-but-what-do-they-do
Is filtered water better for us? https://www.bbc.com/future/article/20240417-is-filtered-water-healthier-than-tap-water
Kelp products and potential iodine toxicity: https://www.cbc.ca/news/canada/newfoundland-labrador/iodine-overdoses-lead-to-kelp-product-recall-1.374402
Data overload?: https://www.forbes.com/sites/forbesbooksauthors/2024/04/24/the-problem-behind-the-problem-data-overload-part-one/
Buy or share my book THE HEALTH FIX - the only health manual you'll ever need: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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This week I look at hormones and how they are crucial to our health. From our adrenal glands to our thyroid through to our sex hormones, they are important to keep in balance much like instruments in an orchestra.
Endocrine overview: https://www.epa.gov/endocrine-disruption/overview-endocrine-system
Steroid pathway diagram: https://www.nature.com/articles/s41435-021-00139-3
Oxytocin: https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone
Sleep and hormones: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3065172/
Exercise in menopause: https://www.lancastergeneralhealth.org/health-hub-home/2021/february/why-you-should-exercise-your-way-through-menopause
HRT benefits: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/benefits-and-risks-of-hormone-replacement-therapy-hrt/
Meditation and hormones: https://www.sciencedirect.com/science/article/abs/pii/S0306453097000036
Magnesium, yes, but zinc is also important: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468694/
Plastics and their effect on our hormones (as a toxin): https://www.scientificamerican.com/article/how-do-chemicals-in-plastics-impact-your-endocrine-system/
THE HEALTH FIX: https://www.amazon.co.uk/Health-Fix-Dr-Ayan-Panja/dp/1914239326/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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Yoga has been practised for thousands of years but as many people are cynical about trying it as there are huge fans of it.
In this episode I share my own experiences and the benefits yoga can confer to our health.
Links:
Barriers to yoga (Nepalese sudy): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8039334/
Yoga effects on brain health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971819/
The warrior positions: https://www.yogawitholivia.co.uk/blog/transitions1
Yoga and inflammation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8842003/
Yogic breathing benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336946/
Summary of benefits and starter guide:
https://www.womenshealthmag.com/uk/fitness/yoga/a706996/benefits-of-yoga/
Yoga courses and learning: https://ukyoga.co.uk/courses/
Sacropenia and how to prevent it: https://www.healthline.com/nutrition/sarcopenia
Dean Ornish and heart disease reversal: https://jamanetwork.com/journals/jama/fullarticle/188274
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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Perfectionism has risen in the workplace in recent years. It can be a huge positive in terms of work standards but also predisposes people to stress, anxiety and burnout.
In this episode I look at ways to capitalise on its strengths and mitigate any negatives. Not sure if you are one? Take the quiz below.
Links:
Take the quiz - are you a perfectionist?: https://www.livewellwithsharonmartin.com/qsm_quiz/perfectionist-quiz/
Perfectionism in younger generations: https://www.bath.ac.uk/announcements/unreasonable-demands-lead-to-substantial-rise-in-perfectionism-among-young-people/
Downsides of perfectionism: https://www.bbc.com/future/article/20180219-toxic-perfectionism-is-on-the-rise
DSM-V - classification of perfectionism: https://www.sciencedirect.com/science/article/abs/pii/S0191886914001354
Mindfulness: https://www.mindful.org/meditation/mindfulness-getting-started/
Save your life in slow motion and those of others by subscribing now and sharing. Thank you for listening and for your support. It means a lot to me.
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